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**Manfred_Man** · August 23rd, 2005, 06:49 AM

Snooze and Lose
by Andrea Peirce

Do you have trouble getting a good night's sleep? You're not alone. The National Sleep Foundation reports that 68% of adults say they're so sleepy most days that they can't concentrate well. Now researchers are finding something even more surprising: Too little sleep may affect your ability to lose weight.

A recent study in the Archives of Internal Medicine found that overweight or obese patients slept less than those with a normal body mass index (BMI). A lower BMI was linked to just 20 extra minutes of sleep nightly.

"We don't know what the direct connection is between sleep deprivation and weight," explains sleep-disorder expert Dr. Michael Thorpy. "But we do know that someone deprived of sleep has altered insulin and blood glucose handling – changes that may predispose them to increased body weight."

Sleep deprivation also generates hormonal changes that influence metabolism and appetite. Too little sleep can make you feel hungry even if your stomach's full.

Here are tips for sound snoozing and adding sleep to your collection of weight-loss tools:

Know your sleep needs. Most adults require a solid 7 to 9 hours in bed with plentiful deep sleep and no disruptions.

Maintain a regular sleep schedule. Go to bed and set the alarm for the same time every day, even on weekends. Regularity strengthens the sleep-wake cycle.

Time your consumption. Avoid alcohol, tobacco and caffeine (coffee, chocolate, colas) in the late afternoon (past 5 pm) and at night. Limit pre-bedtime fluids to eliminate nighttime bathroom visits. Finish dinner two to three hours before bedtime.

Avoid napping. This is absolutely key if you're not sleepy at bedtime.

Exercise regularly. It improves mood and promotes sound sleep. But avoid workouts within three hours of bedtime.

Establish relaxing pre-sleep rituals. Listen to music, read a novel, take a bath, think about your day.

Make your bedroom inviting. At bedtime, the room should be cool, dark and quiet. Block light with thick curtains or eye shades. Minimise noise with ear plugs, fans or other devices. Invest in a quality mattress and comfy pillows.

Get up. If you wake up at night and can't fall back to sleep within 30 minutes, go to another room. Return only when sleepy.

August 23rd, 2005, 06:49 AM	#50 (permalink)
Manfred_Man Earth Band's Front Man offline Join Date: Jan 2005 Location: 43° 40’ N, 79° 22’ W Posts: 2,204 Thanks given: 103 98 thanks in 69 posts Rep Power: 20	Snooze and Lose Snooze and Lose by Andrea Peirce Do you have trouble getting a good night's sleep? You're not alone. The National Sleep Foundation reports that 68% of adults say they're so sleepy most days that they can't concentrate well. Now researchers are finding something even more surprising: Too little sleep may affect your ability to lose weight. A recent study in the Archives of Internal Medicine found that overweight or obese patients slept less than those with a normal body mass index (BMI). A lower BMI was linked to just 20 extra minutes of sleep nightly. "We don't know what the direct connection is between sleep deprivation and weight," explains sleep-disorder expert Dr. Michael Thorpy. "But we do know that someone deprived of sleep has altered insulin and blood glucose handling – changes that may predispose them to increased body weight." Sleep deprivation also generates hormonal changes that influence metabolism and appetite. Too little sleep can make you feel hungry even if your stomach's full. Here are tips for sound snoozing and adding sleep to your collection of weight-loss tools: Know your sleep needs. Most adults require a solid 7 to 9 hours in bed with plentiful deep sleep and no disruptions. Maintain a regular sleep schedule. Go to bed and set the alarm for the same time every day, even on weekends. Regularity strengthens the sleep-wake cycle. Time your consumption. Avoid alcohol, tobacco and caffeine (coffee, chocolate, colas) in the late afternoon (past 5 pm) and at night. Limit pre-bedtime fluids to eliminate nighttime bathroom visits. Finish dinner two to three hours before bedtime. Avoid napping. This is absolutely key if you're not sleepy at bedtime. Exercise regularly. It improves mood and promotes sound sleep. But avoid workouts within three hours of bedtime. Establish relaxing pre-sleep rituals. Listen to music, read a novel, take a bath, think about your day. Make your bedroom inviting. At bedtime, the room should be cool, dark and quiet. Block light with thick curtains or eye shades. Minimise noise with ear plugs, fans or other devices. Invest in a quality mattress and comfy pillows. Get up. If you wake up at night and can't fall back to sleep within 30 minutes, go to another room. Return only when sleepy.